Exercises are physical activities intended to improve strength and fitness. Exercises are designed to develop a skill or ability. It is important to know that there are various forms of exercises and you can exercise your body not only in the Gym but also in your house and at your convenience.
Due to the fact that we do not exercise our muscles regularly, we find it difficult to do some things like carrying heavy bags up the stairs, walking a long distance, and some other activities. In order to address this, exercises have been put in place to put our muscles into action.
Exercises help you to burn a lot of calories and it also makes us fit. As soon as you make exercise part of your life and you do it regularly, you will see some notable changes in your body and you will be surprised at how fast it works.
Below are some types of exercises that can be done by individuals and the correct posture for each exercise:
This exercise works for the back
Lie flat on your stomach with arms and legs extended flat on the floor. Lift both legs and arms a few inches off the floor; hold 5 seconds and lower. Repeat as many times as you can times.
An alternate way of doing this exercise is by lying on your stomach, arch legs upward and place hands alongside face to support your body weight. As you move on in doing the exercise, do the move with hands placed near your armpits. As time goes on, you could alternately lift your extended right arm off the floor while lifting your extended left leg; then left arm, right.
This exercise works the legs and shoulders and butt
Holding a 5- or 7-pound dumbbell in each hand, stand with feet a little wider than hip-width apart and toes pointed outward slightly; knees should be slightly flexed and back should be flat. Focus on a spot on the wall that’s 45 degrees above eye level.
Slowly lower to a sitting position, keeping weight on your heels and allowing yourself to lean forward slightly. As you lower, raise arms, keeping hands at 10 and 2 o’clock. Once thighs are parallel to the floor, stand up, pushing through heels to starting position as you lower weights to your sides. Lower into a squat, this time lifting arms straight out to sides, to shoulder height. Once thighs are parallel to the floor, stand up as you lower weights to sides. You could repeat this as long as you can.
When you place a ball that is stable between your lower back and a wall, and then squat, then the exercise becomes easier.
This exercise works for the abdominals
Lie on your back with bent knees and feet on the floor. Press lower back into the floor. Cup hands lightly over ears. Lift left foot off the floor until left knee points toward ceiling. Extend right leg, lifting it slightly off the floor. Exhale slowly, curl torso upward, and touch right elbow to left knee; lower to starting position. Repeat on the right side, touching left elbow to right knee.
A different way of doing this exercise is by just keeping your shoulders and head flat on the mat. Afterwards, start to curl up. Instead of incorporating your upper body.
This exercise works for the mid-back and triceps
This exercise is done by holding a 3-, 5-, or 8-pound dumbbell in each hand, stand with your feet hip-width apart and knees slightly bent. Lean forward from your hips, not your waist, keeping your back flat; dumbbells should be in front of your knees.
Pull dumbbells up toward the lower part of your chest, keeping upper arms and elbows next to your ribs. Focus on squeezing your shoulder blades together until dumbbells touch your abdomen. Lower the dumbbells slowly, and then repeat as many times as you can.
An easier posture for this particular exercise is to lie on your stomach and chest on an incline bench to do this exercise. Continue this exercise until you can do it without being assisted.
This exercise works for the chest and also the triceps
To do this exercise, you need to use the following steps: Lie on the floor and get in a classic push-up position your hands under your shoulders and legs straight behind you. Keeping your head in line with your spine and looking down at the floor, lift your right leg about 6 inches off the floor.
Do about 6 to10 push-ups in this tripod position. Then lower foot to the ground, and lower to your knees to rest. Resume classic push-up position, this time elevating left leg while doing the move. To enjoy this exercise, you might need to start by doing a bent-knee push-up (knees on the floor). As you get stronger, extend one leg backward into the traditional push-up position.